Jog/Sprints

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This is a great move to get the heart rate up.  It is very easy to perform, and you can easily challenge intensity.  To start with a simple jog the feet do not leave the mat surface by very much and you can challenge intensity in many ways, lifting knees higher – putting more emphasis on the hip flexors, focussing on single leg movements –  with a big focus on stability (e.g., 2 or more hops on the same leg before switching), doing the jog quicker until eventually you are sprinting keeping your feet close to the mat surface and really pumping your arms for extra power!

As well as the cardiovascular challenge, you will be working on balance and proprioception, core control, and strength & stability, due to the focus on single leg movements.